Thea has been a member of Angel Oak CrossFit for a few months, and decided to take herself to the next level by committing to the Success Story challenge. Even with two kids, one of which she brings with her to the gym, Thea works out with the Bootcamp crew a few days a week. In the short time she h...
If there’s somebody who is passionate about her job and career, it’s Taylor! She works full-time as a state probation agent, is pursuing her Master’s Degree, and still finds time to make it to the gym at least three times a week. Taylor’s upbeat attitude, and positive energy,...
Meet Matthew aka Matt aka Mattie… Matt joined Angel Oak CrossFit in September to write his own Success Story. He joined with one of the more common challenges those in Charleston face when trying to begin or stick to a fitness routine – work travel. Matt’s job in the medical field often...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...
Roadmap: Navigating the Holidays Your 4-step guide to surviving the holidays and staying on track! The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...
Angel Oak CrossFit – Strength & Conditioning Warm-up Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM Strength Bench Press (5 x 4, heavier than 3/20/20202) *build to a heavy set o...
Angel Oak CrossFit – CrossFit Warm-up Deadlift Warm-up (No Measure) A. TABATA: KB RDL, R Side Plank, Light Russian Swing, L Side Plank (2x through) B. Hammy Stretch C. 2 Rnds: 200m row, 12 GMs, 12 abmats, 6 Push-ups Weightlifting Deadlift Clusters (4 sets; 1.1.1) *10s Rest b/w reps – the...
Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike b) 30/20/30 c) 5:00 mobility Strength Metcon (No Measure) EMOM9 1st: 30s hammer curls 2nd: 30s banded pull downs 3rd: 10 – 30s chin up hold 2 Sets: 10 – 15 Barbell Curls 10...
Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Hip Opener/ Front Rack Opener C. 2x: 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges (30×0) Weightlifting Front Squat (3, 3, 3) *heavier than 3/18/2020 *build Metcon Metcon (Time) For Time...
Angel Oak CrossFit – Strength & Conditioning Warm-up Lower Body WU (No Measure) 3 min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms + Push-up 10 hollow rocks 20 walking lunge Strength Metcon (No Measure) 4 Sets 5/5 BSS (weighted) R :30 8/8 SA Ring Rows (3...
